Fast Mimicking Diet: What it is, why to try it (or not) & how to sign up!
A few months ago I read The Longevity Diet by Dr. Valter Longo—I highly recommend this book to anyone wanting to learn a way of eating that is well-balanced and linked to a higher degree of health and longevity. I was intrigued by his findings regarding how a low-calorie, vegan diet could mimic the benefit of fasting without muscle-wasting and other negative side effects of a prolonged fast. Over the last 20 years, he has been studying how to use food to promote healing and developed a product line to make it easy to add the Fast Mimicking Diet to a 5-day protocol for the benefits of metabolic reset and stimulating autophagy (cellular clean-up) and cellular rejuvenation.
Several things impress me about his company, L-Nutra:
More information on this can be found on the Prolon Site: https://prolonlife.com/pages/the-science
Here’s what I learned from my test of the 5-day fast!
For this test, my husband Charlie agreed to do the program with me. This was important to me because he is a picky eater and his evaluation of taste and texture would help me rate suitability for a broad range of patients. It was also important because he’s never done any fasting before. I wanted to see how he handled the calorie-restricted diet as well.
Today as I’m writing this is Day 5, I will add to this around Day 7 to capture afterthoughts and later observations but here are some initial results.
Day 5:
I have done calorie restrictions and lighter fasting before. While I did feel hungry here and there, throughout the 5 days—by snacking consistently on the items in my box throughout the day I was never starving, lightheaded or woozy! Day 4 and 5 I did experience some headaches and body aches but they were all localized around the areas of past injuries—I’m assuming this is part of the repair process. None of it was bad enough to make me think about taking something, it was more like a dull ache than pain. The texture and flavors of the items are ok—it’s freeze-dried soups, bars, and crackers. The crackers and olives were my favorite! There are a couple of chocolate-covered rice crisps throughout the 5 days to give a little sweet something.
Charlie was hungry a lot throughout the 5 days—a couple of times he had to add some extra food (a small amount of nuts or a bite or two of cottage cheese). This may have added to the sense of being hungry but he didn’t give up and got through it.
We both limited our physical activity and chose a time when we could rest if we felt like we needed it during the 5 days. I wouldn’t have done a workout but my energy was fine through the 5 days. Charlie definitely slept more but it’s unclear if that was due to napping to avoid feeling hungry or because he was that tired from the process.
The next few days post fast will be telling. I do know I appreciate that I am back to the weight I feel best at. I feel a blossoming of energy and want to work out!
As recommended, we would repeat this process 1x per month for 3 months and then go to 2-3x per year for maintenance. Time will tell if Charlie will do this with me again next month.
Now—who should not do this?
Day 7 update:
I’ve been noticing more muscle soreness after increasing my workout intensity over the last couple of years. I added in a pretty tough workout to see if the fast changed this. I can tell my metabolism is working more efficiently—I’ve actually dropped another pound even though I’m eating my normal amount and another ¼” off my waist measurement. Charlie noticed his clothes fit better—and he’s said he’s willing to do this all again next month as we follow the initial 1x per month for 3 months as recommended by Dr. Longo.
Order your kit HERE (external site)
If you are diabetic, pre-diabetic, or are under treatment by an MD for any condition please contact the office for a FREE CONSULT to determine if this program is right for you.
Summer Healing Herbs: Lily Bulb & Artemisia Tea
It’s tempting to reach for a cold glass of water or sweet tea in this hot weather, but those ice-cold drinks may not be the best way to stay fit and hydrated! In many ruggedly hot climates, the tradition is to drink hot teas that are lightly sweetened to help stay cool. How does that work?
There is some evidence that drinking a warm beverage increases evaporative heat loss potential and, therefore, reduces body heat storage in dry environments that allow for sweat evaporation. The keywords here are dry environments. Think: desert conditions—so when it’s hot and dry that hot drink will help you cool off more. In hot and humid climates the humidity prevents the sweat from evaporating so the benefit of the hot drink won’t be as great unless there is a breeze helping to increase the evaporation or sweat.
As Tolkien wrote in The Lord of the Rings, “Pay heed to the tales of old wives. It may well be that they alone keep in memory what it was once needful for the wise to know.” Oral tradition should not be dismissed out of hand, simply because it initially strikes us as absurd.
In the heavy humid heat of a Kentucky summer, I enjoy this recipe from southern China—this herbal tea made of lily bulbs and artemisia helps improve circulation, drain excess dampness, support the lungs, and boost immune function. It can be enjoyed hot or cool but preferably not iced (and a little honey or stevia is fine). Given that our weather is sometimes humid and sometimes dry, let the weather determine your drink temperature for optimal cooling.
Other teas to help beat the heat include: hibiscus, mint, chrysanthemum, and tangerine peel—either alone or served in pairings.
Plastic-Free July
This article was sent to me by my brother. It is eye-opening and has a shockingly bad prognosis for the future of our planet if we don’t start thinking about ways to reduce our reliance on plastic and look hard at the reality of the hidden costs of recycling:
Quillette Article: Recycling Plastic Is a Dangerous Waste of Time
Change doesn’t happen overnight and it doesn’t happen because the government mandates it. It happens because people change things with how they spend their money. We’ve seen this in the incorporation of stevia and other healthier sweeteners in food, a broader selection of gluten-free options, etc. It also happens because each person does what they can to promote that change. Here are some little ways we at Raja Wellness will be working to reduce plastics:
In my private life here are some things I do to reduce my plastic use:
There are many ways we can make changes for the better—while supporting local farmers and artisans, and choosing natural and organic options!
Our acupuncture team at Raja Wellness provides a diverse set of experiences and skills. As the owner and clinical director, I have made it a point to find others who share my work ethic and passion for healing. In addition, I look for a diverse skill set. I wanted to take a moment to review our dynamic and exceptionally talented team.
Robert Cecil, LAc - Robert has a passion for healing and a talent for orthopedic and neurological issues. He works with a lot of our veteran patients addressing a diverse range of conditions from chronic pain to neuropathy to PTSD. In addition, his experience with Frequency Specific Microcurrent and Estim scar release techniques provides additional healing modalities in addition to acupuncture.
Fielding Carroll, LAc - For those dealing with chronic digestive disorders such as Chrohns and IBS, Fielding has developed a unique approach combining personalized nutritional therapy with acupuncture to help people radically change their digestive health. Patients report relief from decades-long issues after only a handful of treatments. He is also skilled in Soliman’s Auricular Allergy Treatment (SAAT), offering significant allergy relief from conditions like Alpha-Gal.
Our newest member, Jason Macko, LAc is trained in the 5 element technique, offering a gentle and integrated approach to complex conditions. In addition, he will be part of our team offering SAAT for Alpha Gal and other allergies. He is passionate about helping athletes optimize their performance and recover quickly from injuries. He is also skilled at handling complex cases and helping people reach optimal health.
Together, we offer a wide range of expertise and services to address the mental and physical well-being of our patients. Considering acupuncture as part of your healthcare regimen can be a transformative step toward holistic wellness! By seeking the expertise of a skilled acupuncturist, you embark on a journey to balance and restore harmony within your body, mind, and spirit. Whether you're seeking relief from pain, stress reduction, chronic issues, or overall health improvement, acupuncture offers a gentle yet effective approach rooted in ancient wisdom.
Your path to optimal health starts with a visit to an acupuncturist—discover the profound healing potential of acupuncture today!
Yours in Health,
Jenny-Marie Greenough, LAc
Parasites?!?
This is something I’ve heard more frequently in-clinic these days—thanks to TikTok and Instagram gurus peddling everything from DIY remedies to thousands of dollars in “high-end” treatments. Most begin with:
“OK, so you are feeling tired, unfocused, having headaches, joint pain, depression, anxiety, cravings, skin rashes, (or any other common symptoms)?”
And then there’s a dramatic story, usually about passing lots of WORMS, and being told to just drink this tonic, take this pill, or book a “clearing session” for $5,000 and get rid of those parasites….Yes, I know—I sound pretty jaded right here!
Over the last 10 years, the same techniques have spotlighted candida infections, SIBO, Chronic Fatigue Syndrome, and other disorders that have a range of symptoms and are difficult to meaningfully diagnose. Worse, these are symptoms can be applied to almost anyone and billions of dollars in products have been sold and relatively few of those purchasers helped. When it comes to parasites, many of the popularly recommended herbs can be toxic unless used with very careful guidance. Just because you can buy it over the counter doesn’t mean it is without risk. Tylenol is safe if taken as directed but not as safe for people drinking alcohol and deadly if too much is taken. The same can be true of many anti-parasitic herbs! At higher doses, if taken too long or if combined with prescription or over-the-counter medications, they can cause more harm than good.
On the other hand, yes, parasites absolutely can be an issue. And yes, biomedical doctors in the US largely ignore this possible cause of disease in anyone over the age of 8 (pinworms are widely treated and addressed in small children). But for adults complaining of passing tapeworms or having any other clear signs of parasites, it’s virtually impossible to find a doctor who will do a stool test even to see what parasites might be there. The eggs of many parasites are visible with a simple microscope and easily identified—and yet finding someone to do this is nearly impossible. I understand the patient's frustrations and certainly have worked with herbs to help people with parasites. If you have traveled abroad, eaten sushi or undercooked meats or eggs, walked barefoot in the dirt, eaten unwashed produce, or routinely handled animals, you have potential risk factors for parasites.
To be effective in clearing parasites it helps to know what you are dealing with so you can address the lifecycle and target not only the current adults, but any emerging adults that may be coming from eggs (depending on the parasite, some reproduce in humans and others don’t). It also helps to know the starting parasite load—but for all the reasons listed above this usually isn’t an option unless you’ve seen visual evidence of parasites in your stool. So what to do?
If you suspect parasites—I recommend consulting with an experienced herbalist or provider. There’s a wealth of information out there but much of what is out there is incomplete. Don’t go it alone. For those determined to forge their way without guidance I can recommend some safe products but if the results aren’t what you want, seek help. It’s also possible that your root cause is not parasites and a professional can help assess your whole health state.
Additionally, if you take medications or other supplements a skilled provider can help prevent accidental toxicity from combining herbs and medications or supplements. Don’t overdo it! If you have done your own cleanse 2-3 times and still have problems—you need help!
Receiving proper treatment for parasitic infections is crucial for safeguarding your health and well-being. Effective parasite treatment not only eliminates harmful organisms from your body but also prevents potential complications with long-term health issues, as well as ruling out other potential illnesses, and preventing incorrect treatment. By seeking appropriate medical care and following recommended treatment protocols, you can restore your body's balance and ensure optimal health!
After enjoying a delicious meal, we may be tempted to kick back and relax. However, emerging research suggests incorporating a brisk walk into your post-meal routine can offer numerous health benefits. From improved digestion to better blood sugar control, the advantages of walking after eating are backed by scientific evidence!
Enhanced Digestion:
One of the primary benefits of walking after eating is improved digestion. Physical activity helps stimulate the digestive system, encouraging the efficient breakdown of food. A study published in the "Journal of Gastrointestinal and Liver Diseases" found that post-meal walks accelerated the rate at which food moved through the stomach and intestines, reducing feelings of bloating and discomfort.1
Blood Sugar Regulation:
Walking after a meal may contribute to better blood sugar control, especially for individuals with or at risk of type 2 diabetes. A study in the "Diabetes Care" journal demonstrated that a short, 15-minute walk after each meal significantly lowered post-meal blood sugar levels in individuals with type 2 diabetes.2
Weight Management:
Incorporating walking into your post-meal routine may contribute to weight management. A study published in the "Journal of Physical Activity and Health" found that individuals who engaged in post-meal walks experienced reduced blood triglyceride levels, which are associated with improved metabolism and weight control.3
Mental Well-being:
Physical activity, including walking, has been linked to improved mood and reduced stress levels. Taking a short stroll after a meal can help combat feelings of lethargy and promote a sense of well-being. A review in the "British Journal of Sports Medicine" highlights the positive impact of physical activity on mental health.4
Sometimes, walking may not be an option, and that’s ok! The subtle strength of any low-impact exercise offers wonderful benefits and is accessible to individuals of all ages and fitness levels. Low-impact exercises such as using a rebounder or simply bouncing in place for 2 minutes can offer similar physical and mental health benefits!
The evidence supporting the benefits of walking after eating is compelling. From aiding digestion and regulating blood sugar to contributing to weight management and mental well-being, taking a post-meal stroll or even bouncing in place is a simple yet effective way to enhance overall health!
Incorporating this habit into your daily routine may lead to long-term positive outcomes, making it a small step with significant health rewards.
Sources
Acupuncture can be used to restore hormonal balance, regulate energy levels, smooth emotions and help manage sleep, emotions and menstrual problems. There are several powerful acupuncture points on the ear and the body that can be used to regulate the production of thyroid hormones. Studies have shown acupuncture can reduce thyroid nodules, restore normal thyroid function and reduce the need for thyroid hormone supplementation1.
When it comes to lifestyle changes, a diet rich in protein, calcium, magnesium, and iodine helps support thyroid function; while certain foods known as goitrogens may interfere with thyroid hormone production and should be limited. These include cruciferous vegetables (such as cauliflower, cabbage, and brussels sprouts), peanuts, and soy. Stress-reducing exercises such as yoga or tai chi are also beneficial.
In a normal, healthy state—the thyroid gland secretes just the right amount of thyroid hormone to regulate almost all the metabolic processes in your body. Too much or too little of these vital body chemicals can drastically influence your health. With over 20 million Americans living with some form of thyroid disease, much attention has been given to the many ways that acupuncture and Oriental medicine can treat thyroid problems.
When your thyroid is not functioning properly, it can produce too much hormone (Hyperthyroidism) or too little (Hypothyroidism).
Hyperthyroidism:
Hypothyroidism:
If you have a thyroid problem, call us for a consultation. A custom-tailored treatment plan will be created to suit your individual needs—so that you can feel better quickly and safely!
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Source:
1 Chen Q, Zhou J, Zhang X, Wang L, Yang B, Xia J, Zhong M, Tang X. Acupuncture for thyroid nodule treatment: A protocol of systematic review and meta-analysis of randomized clinical trials. Medicine (Baltimore). 2020 Oct 2;99(40):e22276. doi: 10.1097/MD.0000000000022276. PMID: 33019402; PMCID: PMC7535653.
Sure, maybe a little spontaneity is in order to spice things up a bit—but building your spice cabinet can add a little spunk to your immunity, kick up your body’s anti-inflammatory response, and perk up your metabolism, along with adding a lovely punch of flavor to any dish! If you're looking to add a little zest to your life—start with your plate. Dried herbs and spices are chock-full of healthy compounds that bring excitement to your palate and can be utilized for better health, too. Basically, if you have a well-stocked spice cabinet, you have a well-stocked arsenal for better health.
Spices may consist of the bark, root, stem, seed, or flower of a plant, which are typically dried, and carry strong flavors and aromas. They can be added to a dish throughout the cooking process to further develop their flavors into whatever you are cooking. Many spices are high in vitamin and mineral content, are great sources of antioxidants and phytonutrients, boast antimicrobial properties, help to reduce inflammation, regulate blood sugar, and even improve digestion. Using spices is a great way to supercharge your diet, add more complex flavors, and reduce the need for extra salt and sugar. Here are just a few of our favorite spices to have on hand along with some of their health benefits:
Chili Peppers: Fresh, dried, or powdered, chilies are guaranteed to add a little kick to any meal. With anti-inflammatory properties and immune-boosting properties as well, chili peppers offer the component capsaicin, which has been shown to reduce and inhibit “Chemical P,” the compound responsible for transmitting pain messages to the brain. This has been found helpful for joint pain, migraines, and neuropathy. The vibrant red color of chile peppers means it is rich in beta-carotene (precursor to Vitamin A), which also helps lower the risk of age-related diseases such as stroke, macular degeneration, and coronary artery disease. Along with Vitamin C, your immune system gains a boost to fight off illness.
*A little secret - I keep a small container of red chili flakes in my purse so I can add some spicy pizazz to whatever I eat, even if I’m on the go.*
Turmeric: A true “super spice” with a rich, earthy, and bitter profile, the golden-hued turmeric is commonly added to many meals such as curries, stews, and even smoothies! Its most active compound, curcumin, is known for its anti-inflammatory and antioxidant properties. Curcumin can also increase the antioxidant capacity of the body, stimulating the activity of other antioxidants while fighting off free radicals. This can be highly beneficial for both brain and heart health. Curcumin only makes up about 3% of turmeric by weight and isn’t highly bioavailable, but you can increase its bioavailability by around 2000% by consuming it along with black pepper.
Black Pepper: More than likely, you have some black pepper on hand. Piperine, the component in black pepper that makes curcumin more bioavailable, enhances the bioavailability of other important nutrients as well. It can also aid in digestion by boosting the activity of digestive enzymes.
Ginger: As most of us know, ginger is a go-to for an upset stomach and nausea. Spicy, peppery, yet sweet, ginger goes great with soups, marinades, dressings, desserts, and teas. Ginger has a calming effect on the lining of the digestive system. It also boasts anti-microbial properties which can help ward off infections. Loaded with nutrients and bioactive compounds, ginger offers powerful benefits to the body and brain by reducing oxidative stress and inflammation.
Cardamom: Often found in pumpkin spice mixes, cardamom is a sweet, pungent spice that can fight inflammation, ease an upset stomach, and is high in magnesium and zinc.
Some other healthy spices you may consider using are cumin, mustard powder, cinnamon, cocoa, nutmeg, curry, and last but not least, garlic (just to name a few!). Think of what flavor combinations would elevate your dish—experimentation is key!
Spices don’t just contribute to the flavor of food, they contribute nutrients, minerals, and antioxidants as well. With properties that fight inflammation, free radical damage, and oxidative stress—you and your taste buds will be doing a proverbial happy dance!
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Integrative medicine solutions including acupuncture and East Asian Medicine have received much attention as successful therapies in their treatment providing pain relief, regulating the immune system, managing symptoms, and improving overall quality of life. In addition, acupuncture increases the chances of a successful and healthy pregnancy for women with autoimmune conditions.
Autoimmune diseases are a group of disorders in which the immune system attacks the body and destroys or alters tissues. There are more than 100 serious chronic illnesses in this category including rheumatoid arthritis, type 1 diabetes, lupus, thyroid disease, inflammatory bowel disease, Addison's disease, pernicious anemia, celiac disease, multiple sclerosis, myasthenia gravis, and Guillain–Barré syndrome.
The exact mechanisms causing these changes are not entirely understood, but bacteria, viruses, toxins, and some drugs may play a role in triggering an autoimmune process in someone who already has a genetic (inherited) predisposition to develop such a disorder. It is theorized that the inflammation initiated by these agents, toxic or infectious, somehow provokes in the body a "sensitization" (autoimmune reaction) in the involved tissues.
As the disease develops, vague symptoms start to appear, such as joint and muscle pain, general muscle weakness, possible rashes or low-grade fever, trouble concentrating, or weight loss. The following symptoms may indicate something wrong: numbness and tingling in hands and feet, dry eyes, hair loss, shortness of breath, heart palpitations, or repeated miscarriages can also be caused by an autoimmune response.
According to the American Autoimmune Related Diseases Association (AARDA), more than 24 million people in the US have autoimmune diseases and another 8 million have autoimmune markers without a clear disease diagnosis. Of these, more than 80% are women. Each disease appears uncommon on an individual basis but, as a group, the disorders make up the fourth-largest cause of disability among women.
How Acupuncture Treats Autoimmune Disorders
According to East Asian Medicine theory, autoimmune disorders occur when there is an imbalance within the body systems related to immune functions. Imbalances can come from an excess or deficiency of yin and yang that disrupts the flow of Qi through the body. While these explanations sound strange, when the model is applied to the body, the treatments are very effective. Acupuncture is used to help the body restore balance; treating the root of the disorder, while specifically addressing the symptoms that are unique to each individual.
Clinical research has shown that acupuncture causes physical responses in nerve cells, organ function, and parts of the brain. These responses help the body rebalance. As a result things like blood pressure, body temperature, and the immune system return to a more normal and healthy state.
Acupuncture and herbal medicine provide safe and effective options for the management of autoimmune conditions and improving quality of life. Please contact our office with any questions.
There are so many aspects of our health that can spiral out of control when we have an unhealthy gut. Over the past couple of decades, studies have linked the gut microbiome to nearly every biological function carried out in the human body. An unhealthy gut can affect our mood, quality of sleep, mental health, immune system, skin, hormone levels, and absorption of nutrients.
Although there are many fad diets and designer supplements geared towards improving gut health, as well as conflicting advice abound on the internet, there are quite a few ways to naturally improve your gut microbiome that can easily be incorporated into your every day routine:
Sugar, artificial sweeteners, preservatives, and other additives can contribute to unhealthy bacteria in the gut.
Making sure you drink plenty of water throughout the day benefits the mucosal lining of the intestines and also helps to promote the balance of good bacteria in the gut.
Visit the farmer’s market and take a hard pass on gut damaging pesticides (or better yet, get your own garden growing!). Beneficial microbes from the soil they are grown in is an added bonus. For those of you who are local, check out Hardin County Farmers Market - Farmers Market, Vegetables. Opening day this year is Apr 2, 2022.
Often the best way to get to the root of a problem is to be backed with information. Vibrant Wellness, for instance, provides a thorough and highly accurate analysis of your gut microbiome and includes dietary and supplement recommendations based on your own specific needs. For more information, visit Gut Zoomer – Vibrant Wellness (vibrant-wellness.com). These tests are available through Raja Wellness.
Bone broth has a wide array of health benefits for the body, especially the gut. It contains minerals and nutrients in a highly available form that is easily absorbed by the body which are building blocks for the cells of the gut lining, and also helps to reduce inflammation of the gut. Check out our Spring Chicken Bone Broth recipe here!
Fermented foods provide probiotics that are beneficial to digestive health and add to the healthy bacteria in your gut.
Exercise is a great way to reduce stress and improve sleep quality which also affects gut health in their own capacities. Exercise has also been shown to positively impact gut microbial composition. If you need a little assistance and are looking for a low-impact and friendly routine, consider joining one of our yoga classes with Nikki at Raja Wellness!
Acupuncture releases endorphins that trigger the body’s unique healing capabilities. Not only can acupuncture help reduce inflammation, stimulate the central nervous system, and reduce pain and stress—it also has a positive effect on the functioning of your organs and can help to restore balance to the gut.
Aside from gut health affecting how you feel overall, it affects how your body functions as well. Upgrade your microbiome by incorporating these tips into your daily routine and notice a positive difference in your overall well-being. For more assistance, book an appointment at Raja Wellness by exploring www.rajawellness.com, emailing us at info@rajawellness.com, or call our office at 270-506-3853.
